6/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Roll Out, then in 10 minutes:

Row 500m

30 Shoulder kips

20 MC hip stretches

10 Reverse burpees

15 Shoulder kips

10 MC hip stretches

5 Reverse burpees

Muscle ups in remaining time (sub pull-ups and dips if needed).

Skill/Strength

Thruster (Find 1RM in 15 minutes)

WOD

Thrusters/Burpees/Runs (Time)

For time:

21-15-9 reps of:

Thrusters, 95#/65#

Burpees

*Run 400m after each round. Scale weight to something you can do 15+ unbroken reps. Rx+ 135#/95# and 6″ target burpees.